Wednesday 6/01/16

BB WORK:
5 sets of the following complex:
1 High Hang Squat Clean and 1 Low Hang Squat Clean.
The goal is to climb each set. Both reps are done without dropping the bar.

STRENGTH:
1a) Pendlay Rows: 4X3 – AHAP rest 60 sec.
1b) Bench Press: 4X3 – AHAP rest 90 sec.

METCON A:
3 rounds for time of:
400m Run
12 CTB Pullups
21 Power Snatches 115/75#

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TUE 5/31/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Snatch from blocks (above knee): 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1) Back Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed
2) Front Squat: 1X5@60%, 3X5@65% – rest as needed

METCON A:
4 Rounds of:
15 Burpees
10 Deadlifts 185/125
5 Hang Power Cleans 185/125

METCON B:
3 Rounds
15 Thrusters 95/65
15 Toes to Bar

Monday 5/30/16

Happy Memorial Day!

us-flag-and-soldier-1

BB WORK:
1) Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90%
2) Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%

STRENGTH:
4X3 BTN Push Press with 3 second Pause OH (clean grip) – AHAP

METCON A:
‘Murph’
1 mile Run
100 pull ups
200 push ups
300 Air Squats
1 mile Run
w/20# vest

Friday 5/27/16

BB WORK:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm.

STRENGTH:
1) Back Squat: 2X5@65%, 3X5@70% – rest as needed.
2) Front Squat: 4X5@60% – rest as needed.

METCON A:
3 rounds for time of:
12 Strict HSPU
12 Power Cleans 185/125#
24 Split jumps

METCON B:
5 Rounds
45 Double Unders
300m Row
15 GHD Sit Ups

GYMNASTICS:
5 Attempts at a Max Distance HS Walk
Rest 2:00 between attempts.

Wednesday 052516

BB WORK:
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%
2) BTN Split Jerk: 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1a) Pendlay Rows: 4X5 – heavier than last week, rest 60 sec.
1b) Bench Press: 4X5 – heavier than last week, rest 90 sec.

METCON A:
4 Rounds of:
500m Row
50 KB Swings (53/35)

METCON B:
3 x 3:30 AMRAPs:
3 Toes to Bar
3 Burpees to 6″ Target
6 Toes to Bar
6 Burpees to 6″ Target
9,9…12,12…15,15…18,18….
Rest 1:30 between AMRAPs. Restart AMRAPs at 3 and 3.